Warm up: 3x: Deadlift Unilateral (kbt) – 16/ Hollow Arch Hold – 15”/ Globet Squat – 12. Skill: Complex: Squat Clean + Hang Clean/ 5x 1’30”. Wod: 4RFT: Toes To Bar – 14/ Double Under – 65/ Clean Unilateral (db) – 16. Dumbbell: Rx 25/15. Scale 15/10.

Warm up: 2 Rounds: 10 Lunges/ 10” L-sit/ 10 Push ups/ 10” Hollow Rocks hold. Mobility. Skill: Back squat/ 5×2 85%RM. Wod: Amrap 12′: 4 – Burpees Ring Muscle Ups/ 400m – Run/ 10 – Handstand Push Ups/ 20 – Abmats.

Warm up: 3x. 25 – Double unders/ 15 – V-sit ups/ 5 – Burpees. Skill: Emom 10’: A) 2 Rope Climbs/ B) 12 Step Box (DB). Wod: Amrap 5’: 100m – Run/ 10 – Push press/ Rest 1’/ Amrap 5’: 50 – Double unders/ 10 – Sumo Deadlift high pull. Rx 50/30. Scale 40/25.

Warm up: 3x. L-sit up – 10/ Russian Twist – 20/ Plank 1’. Skill: Overhead Squat/ 6×3. Wod: Amrap 15’. 20 – Abmat/ 20 – Thrusters/ 10 – Jerk Db.

Warm up: 3x. Farmers walk/ Dragon flag – 5/ Good morning – 10. Skill: Row ou Bike ou Ski ou Run/ 7x Sprint 200m/ Alternando Hollow rock – 20. Wod: 21/15/9. Power clean/ Ring dip. Rx 60/40. Scale 40/30. Fit 20/15.

Warm up: 3x: Skipping/ Crab Walk/ Waiter walk. Skill: Split Jerk/ 4×3. Wod: 3RFT: 20 – Burpees/ 400m – Run/ 3 – Ring Muscle Up.

Warm up: Amrap 5’/ Thruster – 10. V-sit up – 10. Walking Lunge – 10. Skill: Emom 12’/ 1) 50 Double Unders. 2) 15 Toes to bar. Wod: Amrap 10’. 20 Pistols/ 10 Handstand Push ups.

Warm up: 3x. 100m – Run/ Plank – 50”/ Deadlift (pvc) – 7. Mobility. Skill: Deadlift/ 5×2 (80% RM). Wod: 4RFT. 30 – Sit ups Abmat/ 10 – Push press/ 10 – Cal Row/bike/Sky. Rx 50/30. Scale 35/25.

Warm up: Cap 6’/ V-sit up – 10/ Hollow rock – 10/ L- sit up – 10/ Hip extension – 10. Skill: 4x – Complex/ 1 Power Snatch + 1 Hang Snatch + 1 High Hang Full Snatch. Wod: For Time: Chest to bar – 25/ 200m – Run/ Toes to Bar – 20/ 350m […]

Warm up: 21/15/9/ Push up/ Sumo Deadlift high pull(KB) Skill: 4x 1 Shoulder press + 2 Push press + 3 Push Jerk. Wod: 21/15/9/3/ Box Jump/ Db Snatch/ Rx 22,5/15. Scale 15/10.